Swimming - 8 weeks to nail it
Discussion
Doing the Great Manchester 1 mile swim http://www.greatswim.org/events/great-manchester-s... at the end of July
I want to complete it in under 25 minutes, only problem being that Sunday was the first time I've swam properly in about 9-10 years. From being a nipper upto 15 I swam everyday, sometimes twice a day, therefore the technique is there and it is just the fitness that is lacking
What would be the best approach to training to achieve the best possible time? Lots of 1 mile swims as quick as possible in the hope that each session I get that bit faster and fitter? Or longer slower swims with the odd sprint thrown in?
I'm probably going to be able to train 2-3 times a week so a max of around 22 sessions before the race. Hopefully it will all come back to me but it certainly didn't feel like the case on Sunday
I want to complete it in under 25 minutes, only problem being that Sunday was the first time I've swam properly in about 9-10 years. From being a nipper upto 15 I swam everyday, sometimes twice a day, therefore the technique is there and it is just the fitness that is lacking
What would be the best approach to training to achieve the best possible time? Lots of 1 mile swims as quick as possible in the hope that each session I get that bit faster and fitter? Or longer slower swims with the odd sprint thrown in?
I'm probably going to be able to train 2-3 times a week so a max of around 22 sessions before the race. Hopefully it will all come back to me but it certainly didn't feel like the case on Sunday
BliarOut said:
How long did the mile take on Sunday?
I can't do more than 200 metres without having to change to breastroke for a brief period. It wasn't due to being out of breath, more like my arms felt like they were going to fall off. Didn't time it as it was a bit of trial and error in a new wetsuit etc and just getting used to things (like the cold water 
)Going again tomorrow night so will time it
Could well be technique dropped as well, no substitue for putting in hours concentrating on clean strokes.
Will improve stamina as well as bring back efficiency that will have lost and certain muscles will remind you of their change in focus over the gap and how they are not so used to swimming.
Will improve stamina as well as bring back efficiency that will have lost and certain muscles will remind you of their change in focus over the gap and how they are not so used to swimming.
G0ldfysh said:
Could well be technique dropped as well, no substitue for putting in hours concentrating on clean strokes.
Will improve stamina as well as bring back efficiency that will have lost and certain muscles will remind you of their change in focus over the gap and how they are not so used to swimming.
Yep no doubt it has dropped but it is a bit like riding a bike. Those who come to swimming late in life will never be able to match those who had it bashed into them from 3/4 years oldWill improve stamina as well as bring back efficiency that will have lost and certain muscles will remind you of their change in focus over the gap and how they are not so used to swimming.
I am always amazed at how quickly stamina returns after a break from swimming. I have done ~20-24 lengths (1200m) twice a week for a few weeks now and did 26 a few days ago without feeling much more tired. I imagine I'll be up to 30 soon, although I am pretty lazy, I could be there already with a target to aim for.
One problem - I am doing breaststroke at the moment because it's easy, does anybody have tips/guides on getting back into swimming crawl?
One problem - I am doing breaststroke at the moment because it's easy, does anybody have tips/guides on getting back into swimming crawl?
Juanco20 said:
Just been for another mile swim, great weather for it 
Felt easier and was able to go for longer without needing as many rests. Triceps are feeling it now though
Determined to smash that 25 minute goal
The weather makes all the difference mate and water temp - You'll be fine, on Boxing day I entered a 5k and 3k swim with pretty much little experience, getting the head adjusted to the temp is the hardest thing, I jumped in the water Bank Holiday monday and though ah fe ck i'm not going to crack this - 400m of breaststroke and I got my stride - You'll be good for a mile worry about the time another day if needs be.Felt easier and was able to go for longer without needing as many rests. Triceps are feeling it now though
Determined to smash that 25 minute goal
Juanco20 said:
Problem is I was always a bit of a specialist on short distances especially 50m and 100m so I really struggle to swim slow, my legs just want to kick like mad.
How is the training coming on?I was also taught to sprint and in 2010 I had the oppourtunity to swim the Channel in a relay. To say time/distance was not my strong point was an understatement!
We practiced pyramid drills with 30 seconds for each length. Swim 2 lengths in under a minute and any remaining time is taken as a rest, then swim 4 lengths in 2 mins, 6 lengths in 3 mins and back down again. The quicker you swim the longer the break.
(2>4>6>4>2>4>6>4>2)
Over time you should be able to reduce the time and increase the pyramid (2>4>6>8>10>8>6>4>2).
kit_kat said:
How is the training coming on?
I was also taught to sprint and in 2010 I had the oppourtunity to swim the Channel in a relay. To say time/distance was not my strong point was an understatement!
We practiced pyramid drills with 30 seconds for each length. Swim 2 lengths in under a minute and any remaining time is taken as a rest, then swim 4 lengths in 2 mins, 6 lengths in 3 mins and back down again. The quicker you swim the longer the break.
(2>4>6>4>2>4>6>4>2)
Over time you should be able to reduce the time and increase the pyramid (2>4>6>8>10>8>6>4>2).
Just got back from a swim. Remarkable change in water temperature in 2 weeks, could easily have swam without a wetsuit tonightI was also taught to sprint and in 2010 I had the oppourtunity to swim the Channel in a relay. To say time/distance was not my strong point was an understatement!
We practiced pyramid drills with 30 seconds for each length. Swim 2 lengths in under a minute and any remaining time is taken as a rest, then swim 4 lengths in 2 mins, 6 lengths in 3 mins and back down again. The quicker you swim the longer the break.
(2>4>6>4>2>4>6>4>2)
Over time you should be able to reduce the time and increase the pyramid (2>4>6>8>10>8>6>4>2).
For some reason my left shoulder is always really tight and heavy for the first 500metres or so and it makes me feel like I'm really tired but then it'll loosen up and I'll feel great and get stronger as the swim goes on when you'd expect it to be the other way around
Where we swim it is exactly 0.1 of a mile to swim one length. In just 4 sessions I've gone from being able to do 1/2 a length without stopping to just over 3 lengths (500 metres ish). I'm doing purely front crawl and current pace is around 2 mins 30 to do a length so I don't think I'm fairing too badly. To do the mile in under 25 definitely looks achievable
Juanco20 said:
Yep no doubt it has dropped but it is a bit like riding a bike. Those who come to swimming late in life will never be able to match those who had it bashed into them from 3/4 years old
Don't underestimate how much difference good technique makes. Even if you were taught well as a kid (and plenty of people weren't), you have a lot of time and bad habits since then. My wife learned to swim in her late 20s and is a much, much better swimmer than I am. Several weeks of lessons and a load of drills to practice mean she's much more efficient in the water and she's never known anything but a really good stroke.If you look at how the top swimmers do it (there's plenty of swim footage on youtube) they look like they're barely moving - nice smooth strokes, hardly any splashing, no drama - yet they'd be past you like you were treading water. The efficiency of a good stroke means they're working far less hard too. FWIW you mention legs - even the very best swimmers with perfect technique only get about 10% of their forward momentum from their kicking. Most swimmers' kicks do very little at all, and worse can actually be slowing them down. Triathletes try to minimise using their legs anyway (as they'll be using them in the other two bits) focussing on minimum kicking actually improves many people's strokes anyway.
Well worth getting some coaching if you can - as the triathlon thing is so popular now there's no shortage of people who'll tell you what you can improve, and plenty of clubs with access to open water swim venues who can help you train as well as help sort out your technique.
sjg said:
Don't underestimate how much difference good technique makes. Even if you were taught well as a kid (and plenty of people weren't), you have a lot of time and bad habits since then. My wife learned to swim in her late 20s and is a much, much better swimmer than I am. Several weeks of lessons and a load of drills to practice mean she's much more efficient in the water and she's never known anything but a really good stroke.
If you look at how the top swimmers do it (there's plenty of swim footage on youtube) they look like they're barely moving - nice smooth strokes, hardly any splashing, no drama - yet they'd be past you like you were treading water. The efficiency of a good stroke means they're working far less hard too. FWIW you mention legs - even the very best swimmers with perfect technique only get about 10% of their forward momentum from their kicking. Most swimmers' kicks do very little at all, and worse can actually be slowing them down. Triathletes try to minimise using their legs anyway (as they'll be using them in the other two bits) focussing on minimum kicking actually improves many people's strokes anyway.
Well worth getting some coaching if you can - as the triathlon thing is so popular now there's no shortage of people who'll tell you what you can improve, and plenty of clubs with access to open water swim venues who can help you train as well as help sort out your technique.
Understand what you're saying but had two strangers (they were swimming too) comment on how good I looked in the water and the speed I was swimming. Which is always nice to hear after so long away. There are very few things in life that have come natural to me but swimming (especially front crawl) is one of themIf you look at how the top swimmers do it (there's plenty of swim footage on youtube) they look like they're barely moving - nice smooth strokes, hardly any splashing, no drama - yet they'd be past you like you were treading water. The efficiency of a good stroke means they're working far less hard too. FWIW you mention legs - even the very best swimmers with perfect technique only get about 10% of their forward momentum from their kicking. Most swimmers' kicks do very little at all, and worse can actually be slowing them down. Triathletes try to minimise using their legs anyway (as they'll be using them in the other two bits) focussing on minimum kicking actually improves many people's strokes anyway.
Well worth getting some coaching if you can - as the triathlon thing is so popular now there's no shortage of people who'll tell you what you can improve, and plenty of clubs with access to open water swim venues who can help you train as well as help sort out your technique.
Not denying that I wouldn't benefit from a few lessons but at this point in time probably a bit unnecessary. If I do start to compete in triathlon then it will be something I look in to
If you're an ex swimmer.... It'll start to come back to you. Slowly mind, but it will.
Also, I'd probably not be doing straight long distance swims. I'd be doing sets of 100's, 200's, 400's on some decent repeat times. Even 50's done at your distance pace.
I.e. like 10-20 x 100 m FC on 1.20 repeat (adjust time to suit... You don't want to be flat out, but you want 5-10 rest tops while maintaining a good pace)
Same for 200's .... Just do fewer. Same for 400's ... Ie 4x400's on 6 minutes maybe.
Sets of 50's on a minute ish, holding your pace pace. Or one of my faves, 20x50s on a 45 repeat! Again adjust times to suit, you want 5 seconds rest tops.
A nice way to break 400's down is to go 125m medium, 2 x 75m at faster pace, 5x25 faster still. Give 10 rest at each stop.
I'm not too familiar with the training zones like A1,2 and 3, VO2 max, L1,L2 but I do know that the majority of swim training is in the A1,A2 I think and we'd do 30-40x100's on 1.20 repeat. It would be hard, but not impossible and you'd get into a groove.
You'll need to try open water swimming as well. The cold can catch people out, as can not being able to see in murky water. Wetsuit can impinge motion and you need to learn to sight buoys while swimming and drafting on people's hips.
Also, I'd probably not be doing straight long distance swims. I'd be doing sets of 100's, 200's, 400's on some decent repeat times. Even 50's done at your distance pace.
I.e. like 10-20 x 100 m FC on 1.20 repeat (adjust time to suit... You don't want to be flat out, but you want 5-10 rest tops while maintaining a good pace)
Same for 200's .... Just do fewer. Same for 400's ... Ie 4x400's on 6 minutes maybe.
Sets of 50's on a minute ish, holding your pace pace. Or one of my faves, 20x50s on a 45 repeat! Again adjust times to suit, you want 5 seconds rest tops.
A nice way to break 400's down is to go 125m medium, 2 x 75m at faster pace, 5x25 faster still. Give 10 rest at each stop.
I'm not too familiar with the training zones like A1,2 and 3, VO2 max, L1,L2 but I do know that the majority of swim training is in the A1,A2 I think and we'd do 30-40x100's on 1.20 repeat. It would be hard, but not impossible and you'd get into a groove.
You'll need to try open water swimming as well. The cold can catch people out, as can not being able to see in murky water. Wetsuit can impinge motion and you need to learn to sight buoys while swimming and drafting on people's hips.
Thanks for the training advice, I'll start putting that to good use
I'm only doing open water swimming in a wetsuit, never in a pool. The water is very merky and doesn't taste too great and I was practicing sighting last night. But I'm guessing nothing can prepare you for the start of a race and getting kicked and pushed about
I'm only doing open water swimming in a wetsuit, never in a pool. The water is very merky and doesn't taste too great and I was practicing sighting last night. But I'm guessing nothing can prepare you for the start of a race and getting kicked and pushed about
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